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Canadians following heart-smart diets will be happy to know that what's good for the heart is also good for the brain, experts say.

"The same eating patterns that protect us against the risk of heart disease can reduce the risk of Alzheimer's disease," says Melanie Rozwadowski, assistant professor of nutrition at the University of Saskatchewan in Saskatoon.

There's no magic pill to prevent Alzheimer's. "But the genetic and other factors causing it may be triggered by lifestyle choices," says Kathy Hickman, education manager with the Alzheimer Society of Ontario in Toronto.

Rozwadowski says the best brain foods are in your local supermarket. She advocates foods that are as minimally processed as possible. "An apple contains fibre and nutrients, but if you peel the skin, core it and add sugar for apple sauce, you've drastically reduced the amount of fibre and loaded up with sugar."

The Canada Food Guide's four food groups are fruits and vegetables; grains; dairy products; and meat, poultry and fish. Rozwadowski recommends more servings from the first two groups, but she doesn't advocate a vegetarian diet -- just a plant-rich diet.

Canadians, in general, are not getting even the minimum number of servings from any of the food groups, she says.

The brain is largely fat, Rozwadowski notes, and to function well, it needs a diet rich in unsaturated fats. DHA, the omega-3 fatty acid found in fish such as salmon and mackerel, is essential for brain development, and helps slow the growth of lesions associated with Alzheimer's disease.

Canola, soybeans, flax and walnuts are rich sources of alpha-linolenic acid, a plant omega-3, she adds. Omega-6, another essential fat, is found in all plant oils and any cooking oil.

Canadians' diets are also low in vitamins and minerals. Blueberries, the ideal brain berry, contain potassium, vitamin C and folate, a B vitamin. They also have anti-oxidants that enhance cognitive abilities and anti-inflammatory properties.

Dark green, leafy vegetables, such as spinach and kale, are rich in folate and other B vitamins.

Vitamin B12 is found in liver, shellfish, sardines, some cheeses and eggs, but there are no plant sources of it. "Vegans can use B12-fortified products such as fortified soy products," she says.

She urges Canadians to get their vitamins and minerals from foods, which also contain a balanced blend of fibre and anti-oxidants. "I don't want people heading off to supplement stores," she says. "Studies show those who rely strictly on supplements come up short."

Kieran Cooley, associate director of research at the Canadian College of Naturopathic Medicine in Toronto, says a number of herbs are believed to optimize brain functions and delay the onset of cognitive disabilities.

Health Canada has approved ginkgo biloba's claim that it enhances cognitive functions and memory, but states on its website that it shouldn't be used by those taking products that affect blood coagulation, such as blood thinners, as it may increase the risk of spontaneous bleeding.

Cooley advises against taking any herbal supplements without consulting your health care practitioner. "They may interact negatively with other medications or conditions."

Hickman recommends exercise for optimal brain performance. A variety of exercises several times a week will increase circulation of blood and nutrients to the brain.

Challenging your brain by learning a new language or skill will help strengthen your cognitive abilities. "And should you develop dementia, a stronger brain will help you maintain your quality of life longer," she adds.

She advises being socially active by connecting with family and friends, joining a club or performing an activity with other people to stimulate the brain and reduces stress, which interferes with brain processes.

Finally, it's important to protect your head, as head injuries have been proven to increase the risk of Alzheimer's.

"Young people should wear helmets for sports and on bicycles," Hickman says. "Older people need to watch for hazards that could result in falls, such as loose rugs and cluttered staircases. They should also install bars in their bathrooms."

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